10 EQ-Boosting Activities To Do In Your Work Break

Ever catch yourself brushing off someone’s feelings, or feeling out of touch with your own? It’s easy to assume you’re just not emotionally intelligent. But unlike fixed personality systems, such as that developed by Myers and Briggs, emotional intelligence (EQ) is something you can build, and it doesn’t take much time.

Take Truity’s Emotional Intelligence EQ test to see where you stand today, then try these 10 quick EQ-boosting activities. Each one fits easily into a 10-minute work break.

1. Box Breathing

Mindful breathing is a type of mindfulness, a proven technique for shutting out distractions and focusing on the present. Box breathing is simple – do the following for four seconds each: breathe in, hold, breathe out, and hold again.

Why it works: Mindfulness is closely connected to EQ, and box breathing boosts EQ because it trains you to pause and pay attention to what you’re feeling as it happens. This self-awareness is a core part of emotional intelligence, and the calming effect of mindful breathing also makes it easier to respond thoughtfully instead of reacting on autopilot. Plus, it’s a proven stress-buster.

2. Doodle Your Mood 

It’s easy to get so caught up in daily routines that we lose touch with how we’re actually feeling. Sometimes, you might not even be sure what’s going on beneath the surface. When that happens, try grabbing a pen and a sheet of paper, and simply doodle whatever comes to mind. Let your drawing express your current mood, no matter what it looks like.

Why it works: Dr. Robert Burns, former director of the University of Seattle’s Institute for Human Development, says that doodling reveals what’s happening in your unconscious mind and gives form to feelings, anxiety, and stresses you might not be fully aware of. It boosts emotional intelligence by helping you access and process emotions that might otherwise stay buried. 

3. Perform a Gratitude Sprint 

Sometimes we move so quickly through the day that we forget to notice the kindness around us. Pause for a moment and reflect on three things others have done for you recently — maybe a coworker lent a hand on a project, or your boss listened with an open mind during a meeting. Let yourself really appreciate these gestures, no matter how small.

Why it works: Practicing gratitude boosts emotional intelligence by strengthening your sense of connection and empathy. Neuroscientist Dr. Susan Ferguson explains that feeling thankful releases oxytocin, the bonding hormone, making it easier to relate to and care about the people around you.

4. Listen to a Coworker

Next time you chat with a coworker, take a moment to really check in — ask how they’re doing, and focus on truly listening to their answer. Instead of thinking about your own response, try to be present and let their words sink in. Follow up with thoughtful questions to show you’re invested in the conversation. If you’ve been in a similar situation, share your experience to connect from a place of empathy. 

Why it works: Listening in this way sparks empathic curiosity, a genuine desire to understand what others are thinking or feeling. As Psychology Today notes, this kind of curiosity helps you build real connections and strengthens your emotional intelligence.

5. Reframe a Difficult Situation

Think back to a challenging or stressful situation you’ve recently experienced. Instead of letting feelings like anger, frustration or sadness linger, try to reframe the moment by asking yourself, “What’s one thing I learned or can appreciate from this experience?” Maybe you discovered the importance of speaking up for yourself, or you’re simply glad you stood by your own decision when no one else did.

Why it works: Reframing negative experiences helps build confidence and self-awareness. When you focus on finding something positive, it also becomes easier to offer support and empathy to others.

6. Bust a Bad Mood

People with high EQ know they don’t have to be ruled by their moods or feelings. They practice emotional control, which helps keep overwhelming emotions in check. If you find yourself under the cloud of a bad mood, try doing something quick to shift it — maybe have a five-minute call with a friend or watch a funny YouTube clip.

Why it works: Enjoyable activities release endorphins, those “feel-good” chemicals that help lift your spirits. This makes it easier to see past a bad mood, almost like taking off blinders so you’re not stuck in one heavy feeling.

7. Ask for Quick Feedback 

People with high EQ are always eager to learn more about themselves and others. They value feedback instead of shutting it down. To build this skill, try asking a coworker for constructive criticism on a project or idea, and make a point to stay open-minded to their response.

Why it works: This activity encourages greater self-awareness and helps you regulate your ego and emotions when faced with mistakes or shortcomings.

8. Have an “EQ Sussing” Walk

Take a walk around the office or through a park and pay attention to the emotions of people you see. Notice their body language — their posture, facial expressions and the energy they give off, whether it’s warmth or tension. This can help you become more aware of what others are feeling, even when they don’t say it out loud.

Why it works: This exercise draws on Dr. Albert Mehrabian’s 7-38-55 rule: only 7% of communication is words, while tone and body language make up the other 93 percent. Tuning into non-verbal cues is a powerful way to boost your social awareness, which is one of the five facts of emotional intelligence. 

9. Give Yourself a Pep Talk

When you show yourself kindness and encouragement, like giving yourself a pep talk in front of the bathroom mirror, you boost your emotional self-awareness and resilience after setbacks. For an extra boost, try speaking to yourself in the third person, such as, “You can do this, John!”

Why it works: Research published in Nature found that coaching yourself in the third person lowers emotion-related brain activity, making it easier to regulate your emotions.

10. Pick a Feeling out of a Hat 

Having high EQ is partly about being able to manage, control and adapt your emotions. Practice this by writing down five positive feelings (the positive part is important!) you want to experience on slips of paper, putting them in a box or hat, and picking one at random. Whichever you get, try to adopt that feeling or state of being for the rest of the day.

Why it works: EQ requires flexibility and adaptability. This exercise sharpens your ability to set emotional intentions, making you feel more empowered to guide your feelings rather than be ruled by them.

Final Thoughts 

Improving EQ can help you build greater self-awareness, resilience and stronger connections with those around you. The best part is you can start right now, since these activities don’t require much time or effort. Turn your 10-minute work break into an EQ crash course and enjoy the benefits.